What it is: A visual technique where you consciously expand your gaze to take in the entire visual field, noticing the periphery without focusing on any single point.
Why it helps:
Engaging in panoramic vision decreases sympathetic nervous system activity, which is responsible for the "fight or flight" response, leading to a calming effect.
For those with ADHD, it enhances the ability to attend to multiple stimuli simultaneously, improving focus and reducing distractibility.
How to Practice:
Find a comfortable position: Sit or stand in a safe environment.
Expand your gaze: Without moving your head, soften your focus and become aware of the entire visual field — the space above, below, and to the sides.
Observe without judgment: Notice any thoughts, sounds, or sensations that arise, allowing them to pass without engagement.
Duration: Practice for 2–5 minutes, or less if that feels more comfortable. Always prioritize your comfort and stop if you feel any discomfort or pain.
Melanie Sirois
My experience and interests give me a unique understanding of:
- How to navigate and develop mastery in the face of huge emotions, triggers, emptiness, and relational fears
- Learn to fill yourself up and develop the peace of sustainable unconditional self-love, self-trust, and self-worth
- Go from a scarcity mindset aimed at trying to get needs met to an abundance mindset that feels the fulfilment of sharing with and elevating others
- Develop sustainable confidence and trust that isn't conditional on outside circumstances